You don't have to give up your favorite workout when the weather is extreme or allergies drive you indoors. Using a treadmill allows you to get in your daily run without worrying about slipping on the ice or carrying a supply of tissues with you. Treadmill running does require a few adjustments, but offers you flexibility to exercise any time you want.
Buying a Treadmill
If you are a serious runner, you'll want to make sure that your treadmill meets your running needs before making a purchase. The American College of Sports Medicine recommends choosing treadmills with belt sizes 18 to 20 inches wide and at least 48 inches long. If the belt is too short or too narrow, you may be more likely to trip and fall when running. When you run outdoors, you don't usually start off at full speed, but gradually increase your speed. You'll want a treadmill that can gradually increase the belt speed without annoying jerks between speed levels.
Considerations
Manual treadmills cost less than electric treadmills, but have some drawbacks. Because the belt on a manual treadmill is smaller, you may find that it is hard to maintain a running or jogging pace. It can be difficult to keep a manual treadmill moving at a steady pace, which may cause you to grip the side rails of the treadmill. Under normal conditions, side rails should only be used to help you regain your balance if you slip or trip. Holding the side rails changes your normal running posture and may lead to muscle strain. Difficulty in maintaining a steady pace may also make it difficult to maintain your heart rate.
Treadmill Tips
Walk on the treadmill to warm up your muscles before you start running. When you run, look forward and use the same type of stride you use when running or walking outdoors. Keep your head up, your abdominal muscles tight and your head tilted slightly forward as you run. Stay centered on the treadmill when running. If you run toward the bottom of the treadmill, you are more likely to accidentally fall off and possibly injure yourself.
Safety
Familiarize yourself with the treadmill before you begin using it, particularly if it is an unfamiliar model. Make sure you understand the function of all controls and know how to use the emergency shut off key or tether. Keep small children away from the treadmill, as injuries can easily occur when children play on exercise equipment. Power cords can present a tripping hazard if they are on the floor near the bottom or the side of the treadmill. Make sure power cords are in good repair and replace them promptly if you notice any fraying.
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